Post Muscle Up Reps Completed and Metcon Time To CommentsFor the strength segment, perform 3 Muscle Ups on the minute for 10 minutes. OR scale accordingly…2 on the minute, 1 on the minute, or 3 strict Ring Dips or 3 strict Pullups on the minute.

For the conditioning workout, check out the video below to protect your forearms from bruising. Note that each round is 21, 15, 9 reps per arm. Scale T2B to knees to elbows, knees to chest, or lying toes to bar.

OPEN GYM tonight from 7-7:45pm! Make up a missed workout or work on your lifts!

Bruised wrists and forearms from the KB Snatch? Watch this to see how you can prevent that

We will participating in Fight Gone Bad 6 on Saturday to benefit the Special Operations Warrior Foundation. The gym will be closed that day except to those who have signed up to particpate! Join our team here